SPRI Dual Grip Xerball by fdh56iuoui

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									                                                                                                                                                            region exercises.
repeat in opposite direction.
                                                                                                                                                            between select body
seconds, slowly return to start position, and
                                                                                                                                                          • Allow 24–48 hours of rest
hips, and feet remaining stationary. Hold 1–2             start position and repeat in opposite direction.
                                                                                                                                                            for optimal results.
bent, and abdominal muscles tight, with head,             hips aligned. Hold 1–2 seconds, slowly return to
                                                                                                                                                            minimum of 3 times weekly
the same side direction. Keep wrists firm, arms           abdominal muscles tight, with head, shoulders and                                               • Perform selected exercises a
to one side of body while pivoting at the waist in        hips in the same side direction. Keep wrists firm and                                             that provides more resistance.
Finish: Slowly swing arms and upper torso upward          to one side of body while pivoting opposite leg and                                               or select a Dual Grip Xerball®
                                                          Finish: Slowly straighten arms directly in front of chest                                         rest time between exercise sets
square with knees slightly bent.
at the hips. Keep back straight, hips and shoulders       square with knees slightly bent.                                                                  full range of motion, decrease
to body just below chest height, and bend forward         body just below chest height. Keep hips and shoulders                                             exercise repetitions through a
one handle in each hand with arms bent, ball close        handle in each hand with arms bent and ball close to                                              following the completion of (12)
                                                                                                                                                            to maximal muscular fatigue
Start: Stand with feet shoulder width apart. Hold         Start: Stand with feet shoulder width apart. Hold one
                                                                                                                                                          • If unable to achieve moderate
                                     Rotating Back Pull                                             Rotating Front Press
                                                                                                                                                                                -OR-

                                                                                                                                   that provides less resistance.
                                                                                                                                   select a Dual Grip Xerball®
                                                                                                                                   between exercise sets or
                                                                                                                                   of motion, increase rest time
                                                                                                                                   repetitions through a full range
                                                                                                                                 • If unable to complete (8) exercise
                                                                                                                                   of muscle imbalances.
                                                                                                                                   of the body to avoid the development
                                                                                                                                 • Perform an equal number of exercises with each side
                                                                                                                                   selected.
                                                                                                                                 • Complete 1–3 sets of 8–12 repetitions of each exercise
                                                                                                                                   Grip Xerball. ®

                                                                                                                                   5 times before performing the exercise with the Dual
                                                                                                                                 • Focus on form and practice each selected exercise
                                                                                                                                   activities before each exercise session.
                                                                                                                                 • Perform 5–10 minutes of aerobic movement warm–up
                                        SPRI Dual Grip Xerball                                                                                          Exercise Instructions
                                       ®                                                                     ®




 IMPORTANT!!!
 PLEASE READ THE INSTRUCTIONS BELOW
 BEFORE USING THE Dual Grip Xerball®!                                                                                                                                                          ®

                                                                                                                                SPRI Dual Grip Xerball
                                                                                                                                            ®


 • Always perform general warm–up activities prior to
   performing Dual Grip Xerball® exercises.                                                                                     Developed by Greg Niederlander, M.S.

 • Perform only the exercises as shown on this sheet,                                                                           Congratulations on your purchase of the SPRI® Dual Grip
   or other SPRI® produced informational resources.                                                                             Xerball. SPRI® Dual Grip Xerball® gives explosive new
                                                                                                                                       ®


                                                                                                                                movements to medicine ball workouts. This dual handle,
 • Mimic all strengthening exercises without the
                                                                                                                                easy–to–grip, weighted ball allows a greater range of motion
   Dual Grip Xerball® until proficiency is achieved                                                                             and a variety of exercise and training options.
   with each movement.
                                                                                                                                Fitness professionals rely on the Dual Grip Xerball® for its
 • Perform exercises in a slow and controlled manner.
                                                                                                                                versatility and effectiveness. And now you can perform a
 • Keep abdominal muscles tight while performing                                                                                wide range of explosive one–handed and two–handed
   exercises.                                                                                                                   exercises, right in your own home!
 • Avoid straining or holding breath while performing                                                                           This dual handle, easy–grip, weighted ball provides a safe,
   exercises.                                                                                                                   comfortable grip, allowing for a full range of motion and
 • Discontinue any exercise that is uncomfortable or                                                                            a variety of exercises and training options. Thanks to
                                                                                                                                its dual handle design, this
   causes pain.
                                                                                                                                ball makes it safer and more
 • Consult your physician before beginning any type
                                                                                                                                comfortable to perform a wide
   of exercise program.                                                                                                         range of traditional medicine
                                                                                                                                ball exercises.
                                                             Disclaimer:
                                                             SPRI Products, Inc. assumes no liability or responsibility for     As you can see with the exercises
                                                             accidents or injury to person or property that may result from
                                                             the improper use of this product. Be sure to consult your health   included on this chart, your Dual Grip
                                                             professional before beginning these exercises or any type of       Xerball® is a great tool for performing
                                                             exercise program.                                                  two–handed explosive exercises,
                                                                                                                                rotational abdominal exercises,
                                                                                                                                lower body dynamic drills, sports
                                                                                                                                movement activities and so
                                                                                                                                much more.

                                                                                                                                SPRI® Dual Grip Xerball® puts the
                                                                                                                                power in your hands. So whatever
                                                                                                                                your fitness goals, grasp the handles
                                                                                                                                on the Dual–Grip Xerball® and get
                                                                                                                                a grip on your best workout yet!
                                                                                                   ®

SPRI Dual Grip Xerball
                    ®




Front Squat Lift                                         Diagonal Squat Lift                                        Front Lunge Reach

Start: Stand with feet shoulder width apart. Hold        Start: Stand with feet shoulder width apart. Hold one      Start: Stand with feet hip width apart. Hold one
one handle in each hand with arms straight and ball      handle in each hand with arms straight and ball in         handle in each hand with arms bent and ball close
between knees directly below shoulders. Keep hips        front of one knee directly below same side shoulder.       to body at chest height. Keep hips and shoulders
and shoulders square with knees bent.                    Keep hips and shoulders square, bend forward slightly      square with knees slightly bent.
                                                         at the hips with knees bent.
Finish: Slowly raise arms forward and overhead                                                                      Finish: Slowly step forward with one leg, lift back
while straightening legs and pushing hips forward.       Finish: Slowly raise arms forward and upward over          heel off floor and bend knees, while straightening
Keep wrists firm, arms straight, and abdominal           opposite side shoulder while straightening legs and        arms downward and forward over front leg and
muscles tight with head, shoulders and hips aligned.     rotating at the waist in the same side direction. Keep     bending forward slightly at the hips. Keep wrists
Hold 1–2 seconds, slowly return to start position        wrists firm, arms straight, and abdominal muscles          firm and abdominal muscles tight with head above
and repeat.                                              tight, with head, shoulders, and hips aligned. Hold        shoulders and knees aligned with feet and hips. Hold
                                                         1–2 seconds, slowly return to start position and repeat.   1–2 seconds, slowly straighten legs, return to start
                                                                                                                    position and repeat with opposite leg.




Front Lunge Press                                        Diagonal Lunge Lift                                        Side Lunge Press
Start: Stand with feet hip–width apart. Step forward     Start: Stand with feet slightly wider than shoulder        Start: Stand with feet slightly wider than shoulder
with one leg, lift back heel off floor and bend knees.   width apart, bend one knee while keeping opposite          width apart. Hold one handle in each hand with arms
Hold one handle in each hand with arms bent and          leg straight and feet flat on floor. Hold one handle in    bent and ball close to body at chest height. Keep hips
ball close to body at chest height. Keep hips and        each hand with arms straight and ball directly above       and shoulders square with knees slightly bent.
shoulders square with front knee over toes and back      foot of bent leg. Keep back straight, hips and shoulders
                                                                                                                    Finish: Slowly straighten arms directly in front of
knee off floor.                                          square and bend forward at the hips.
                                                                                                                    chest to one side of body while rotating at the waist
Finish: Slowly straighten legs, push upward and          Finish: Slowly raise arms forward and upward over          and bending same side knee. Keep wrists firm,
backward off front leg to standing upright position      opposite side shoulder while straightening leg and         abdominal muscles tight, opposite side leg straight
while straightening arms directly over head. Keep        rotating at the waist in the same side direction. Keep     with head and shoulders aligned. Hold 1–2 seconds,
wrists firm and abdominal muscles tight with head        wrists firm, arms straight and abdominal muscles tight,    slowly straighten leg, return to start position and
above shoulders and knees aligned with feet and hips.    with head, shoulders and hips aligned. Hold 1–2            repeat in opposite direction.
Hold 1–2 seconds, slowly step forward, bend legs,        seconds, slowly return to start position and repeat.
return to start position and repeat with opposite leg.

								
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